3 Day Split Dumbbell Workout Routine A Complete Guide

Are you looking for an effective workout routine that can help you build muscle and tone your body? If yes, then you are in the right place. In this article, we will discuss the 3-day split dumbbell workout routine that can help you achieve your fitness goals. This workout routine is perfect for people who want to work out at home with limited equipment. So, let's get started!

Table of Contents

• Description
• How to Do a 3 Day Split Dumbbell Workout Routine
• Step by Step Guide
• Tips to Follow
• Common Problems and Solutions
• FAQs
• Pros and Cons

Description

The 3-day split dumbbell workout routine is a type of strength training that involves working different muscle groups on different days. This workout routine is designed to help you build muscle, increase strength, and improve your overall fitness level. The routine involves using dumbbells to perform different exercises that target different muscle groups. It is a simple yet effective way to get a full-body workout at home.

How to Do a 3 Day Split Dumbbell Workout Routine

Before we get started, it is important to note that you should always warm up before starting any workout routine. This will help prevent injuries and prepare your body for the workout. You can start with some light cardio exercises like jumping jacks or running in place.

The 3-day split dumbbell workout routine involves working different muscle groups on different days. Here is a breakdown of the routine:

Day 1: Chest and Triceps

• Dumbbell Bench Press
• Dumbbell Flyes
• Dumbbell Skull Crushers
• Dumbbell Tricep Extension
• Dumbbell Kickbacks

Day 2: Back and Biceps

• Dumbbell Rows
• Dumbbell Deadlifts
• Dumbbell Bicep Curls
• Dumbbell Hammer Curls
• Dumbbell Concentration Curls

Day 3: Legs and Shoulders

• Dumbbell Squats
• Dumbbell Lunges
• Dumbbell Shoulder Press
• Dumbbell Lateral Raises
• Dumbbell Front Raises

Step by Step Guide

Here is a step-by-step guide on how to perform the exercises mentioned above:

Dumbbell Bench Press

1. Lie down on a bench with your feet flat on the ground.
2. Hold the dumbbells with an overhand grip and bring them to your chest.
3. Push the dumbbells up until your arms are fully extended.
4. Lower the dumbbells back to your chest and repeat.

Dumbbell Flyes

1. Lie down on a bench with your arms extended above your chest.
2. Hold the dumbbells with a neutral grip and lower them down to your sides.
3. Bring the dumbbells back up above your chest and repeat.

Dumbbell Skull Crushers

1. Lie down on a bench with your feet flat on the ground.
2. Hold the dumbbells with an overhand grip and bring them above your head.
3. Bend your elbows and lower the dumbbells towards your head.
4. Extend your arms back up and repeat.

Dumbbell Tricep Extension

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbell with both hands and bring it above your head.
3. Bend your elbows and lower the dumbbell behind your head.
4. Extend your arms back up and repeat.

Dumbbell Kickbacks

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbell with one hand and bend your elbow.
3. Extend your arm behind you and squeeze your tricep.
4. Lower your arm back down and repeat.

Dumbbell Rows

1. Bend over with your knees slightly bent and your back straight.
2. Hold the dumbbells with a neutral grip and pull them up towards your chest.
3. Lower the dumbbells back down and repeat.

Dumbbell Deadlifts

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with an overhand grip and lower them down towards your feet.
3. Stand up straight and squeeze your glutes.
4. Lower the dumbbells back down and repeat.

Dumbbell Bicep Curls

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with an underhand grip and curl them up towards your shoulders.
3. Lower the dumbbells back down and repeat.

Dumbbell Hammer Curls

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with a neutral grip and curl them up towards your shoulders.
3. Lower the dumbbells back down and repeat.

Dumbbell Concentration Curls

1. Sit down on a bench with your feet flat on the ground.
2. Hold the dumbbell with one hand and place your elbow on your thigh.
3. Curl the dumbbell up towards your shoulder and repeat.

Dumbbell Squats

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with an overhand grip and lower down into a squat.
3. Stand back up and repeat.

Dumbbell Lunges

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with your arms at your sides.
3. Step forward with one foot and lower down into a lunge.
4. Step back and repeat on the other side.

Dumbbell Shoulder Press

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with an overhand grip and bring them up to shoulder level.
3. Press the dumbbells up overhead and repeat.

Dumbbell Lateral Raises

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with your arms at your sides.
3. Lift the dumbbells out to the sides until they reach shoulder level.
4. Lower the dumbbells back down and repeat.

Dumbbell Front Raises

1. Stand up straight with your feet shoulder-width apart.
2. Hold the dumbbells with your arms at your sides.
3. Lift the dumbbells up to shoulder level in front of you.
4. Lower the dumbbells back down and repeat.

Tips to Follow

Here are some tips to help you get the most out of your 3-day split dumbbell workout routine:

• Start with light weights and gradually increase the weight as you get stronger.
• Take rest days in between workouts to allow your muscles to recover.
• Stay hydrated throughout your workout.
• Eat a balanced